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  1. #661
    Registered User bsdesign0000's Avatar
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    I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)

    I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.

    My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.

    oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
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  2. #662
    Registered User bsdesign0000's Avatar
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    Originally Posted by bsdesign0000 View Post
    I am 41, i started eating better and working out 3 months ago. I dropped 60lbs. I want to start a new full body workout routine. I am a beginner. Like i said 3 months ago i started a 5 day routine and been doing that ever since. (u can find my workout program under my username if your curious, im not allowed to post links here yet, since i havnt been here too long)

    I would love to have a solid 3x a week full body program focused on compound resistance exercises, and give it a try. I dont feel "overworked" from my current program. But i think focusing on the core exercises might be best for a beginner like me. I have def made gains doing my current program, especially losing weight which is my main goal.

    My problem is I dont know how to put together a proper 3x a week program. How long I should be working out. how many sets and reps to do, and what exercises in which order, and what days to do what and when. i started 3 months ago at 331lbs, and i am currently 270lbs. A friend recommended changing my program to a 3x a week full body program and that i would probably see better results and working out less then i currently am. I personally dont mind woring out 5x a week like i have been doing. So hopefully someone in the community can point me in the right direction, that would be great.

    oh btw, my current gym doesnt have free weights, i have been getting by with using the smith machine on my bench presses, squats, rows and shoulder presses
    So i created a new full body workout routine with a friend of mine. Here is what i will be doing:

    its 3x a week, about 80min workout or so. Mondays I will be doing all my exercises at 8 reps (calf raises at 12). Wednesdays will be doing 9 reps (calf raises 16). Friday will be doing 10 resp (calf raises 20).
    Each week I will be adding about 10% of weight to the exercises. On my rest days I will be doing 30mins (or more) of cardio, plus ab workouts. Here is the routine (I dont have free weights at my gym so i will be using the smith machine):

    Elliptical - 10mins (warmup)
    Squats - 4 sets (1 warmup)
    Bench Press - 4 sets (1 warmup)
    Bent Over Rows - 4 sets (1 warmup)
    Seated Overhead Shoulder Press - 4 sets (1 warmup)
    Stiff Legged Deadlift - 3 sets
    Calf Raise - 3 sets
    Barbell Curls - 3 sets
    EZ-Bar Skullcrushers - 3 sets
    Elliptical - 5mins (cooldown)
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  3. #663
    Registered User learntobefit88's Avatar
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    i am beginner and just started my workout routine this month. i do the full body workout and you are right! this kind of work out works pretty well for beginner like me
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  4. #664
    Registered User bicepsnglutes's Avatar
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    Felt like I had to share this video, I think it summarize everything pretty well regarding full body and split variations!

    Couldnt link but search on this in youtube: The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
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  5. #665
    Registered User sparky96's Avatar
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    Split

    Originally Posted by bicepsnglutes View Post
    Felt like I had to share this video, I think it summarize everything pretty well regarding full body and split variations!

    Couldnt link but search on this in youtube: The Best Science-Based Workout Split To Maximize Growth (CHOOSE WISELY!)
    Interesting video, for sure.
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  6. #666
    Registered User Pianoist101's Avatar
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    Originally Posted by bsdesign0000 View Post
    So i created a new full body workout routine with a friend of mine. Here is what i will be doing:

    its 3x a week, about 80min workout or so. Mondays I will be doing all my exercises at 8 reps (calf raises at 12). Wednesdays will be doing 9 reps (calf raises 16). Friday will be doing 10 resp (calf raises 20).
    Each week I will be adding about 10% of weight to the exercises. On my rest days I will be doing 30mins (or more) of cardio, plus ab workouts. Here is the routine (I dont have free weights at my gym so i will be using the smith machine):

    Elliptical - 10mins (warmup)
    Squats - 4 sets (1 warmup)
    Bench Press - 4 sets (1 warmup)
    Bent Over Rows - 4 sets (1 warmup)
    Seated Overhead Shoulder Press - 4 sets (1 warmup)
    Stiff Legged Deadlift - 3 sets
    Calf Raise - 3 sets
    Barbell Curls - 3 sets
    EZ-Bar Skullcrushers - 3 sets
    Elliptical - 5mins (cooldown)
    Hey man, your full body routine looks great. Honestly there’s no magic formula; so long as you’re hitting each muscle with a couple of genuinely difficult sets (not just going through the motions), and so long as you’re shooting to up the weight each week or every two weeks, you’re good to go!

    The only thing I’d say is that, if you’ve only been training for 6 months or less, you’d honestly grow well from less. Three movements per workout is fine. Squat, bench, row one day, squat, overhead press, deadlift the next.

    The big compound movements are where you’re going to add real muscle mass, so that should be where 90% of your focus is! You can add in curls and stuff for sure, but I’d go balls to the wall on the main movements and only add in the other stuff if you have time/the energy. They aren’t strictly necessary for beginners – or certainly not as necessary as benching and squatting is!
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  7. #667
    Registered User solarfuel's Avatar
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    Thanks for the thread. Good information in here.
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  8. #668
    Registered User Redacre's Avatar
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    Originally Posted by VoxExMachina View Post
    Full Body Routines vs. Splits

    The question often arises, especially from beginners, about what type of routine to use. Your buddy told you to use a full body routine, but the muscle mags suggest a 5-day "bodybuilder" split. You don't want to start off on the wrong foot, but there is so much information out there that sorting through what to do can be difficult.

    This is some of my opinion on the subject, and maybe it'll help a few people out.


    Full Body Routines:

    In my opinion, this is the place for a beginner to start. I have many years of lifting experience, and have pretty much always used some form of bodybuilding split routine. However, if I had it to do over again, I would have begun with a good full-body routine, built around the compound lifts, done 3 times per week. When you are a beginner you don't generally have the muscular strength to work intensely enough, or with enough volume, to require as much recovery time as someone who is stronger or more experienced. If you are a young beginner, on top of that, you have very good recovery abilities due to high hormone levels. So, because you are recovered relatively quickly after each workout, you want to stimulate each muscle group more often to induce strength and growth.

    Another reason to start with a full body program is that this gives you the opportunity to learn and practice the basic lifts: squats, deadlifts, bench press, overhead press, barbell rows, etc. Whether your goal is bodybuilding, strength athlete, sports, or just remaining fit, these really ought to form the basis of any routine. No matter what path you choose to "branch out" on later, these core lifts will serve you well.


    2-Day Split Routines:

    So the next question becomes: when should I think about split routines? In very simple terms, the answer is: when full body routines become too much. Usually, as you get stronger, it becomes very difficult to maintain enough energy to do squats, deadlifts, bench press, etc. all on the same day. You may also find that you want to add in a few isolation exercises to bring up your weak areas, or you may want to begin focusing more on each core lift. Another issue is recovery; as you get stronger, you are able to work out more intensely, and that means longer recovery times. So at that point, it makes sense to "split" things up by only doing a part of your previous full routine on any given day.

    A logical place to make your first split is into an Upper / Lower type routine. This will have you doing your upper body work like bench press, rows, overhead pressing on 1 day, and your lower body work like squats on another day. Another way to go would be a "push/pull" type split where you do all your pulling exercises (rows, deads) on one day and your pushing exercises (squats, overhead press, bench) on another day. Exactly how you do it is up to you, but the point is to divide the workload per session. This will give you more time (and volume) per body part, and also give you a bit more recovery before you work that muscle again. Most people will typically cycle through a 2-day split like these twice per week. So instead of every muscle being stimulated 3 times per week with the full body, now it's twice per week with the 2-day split.


    3+ Day Splits:

    3, 4, 5 (or more!) day splits come in when you again feel the need to divide your workload to match your recovery abilities, or increase the amount of work you want to do on specific muscles or lifts. Generally, these type of splits are mostly bodybuilding related, but even strength athletes may chose to split so they can work on speed lifts one day, strength work another, etc.

    At this point (speaking to bodybuilding) many lifters will only hit each muscle group once per week. This has the advantage of letting you really hammer a muscle group with a lot of weight and volume, and then give it plenty of time to recover while you're bringing the pain to the next group. Your full body effort is broken down into segments that are manageable from a workload, energy, and recovery standpoint.

    If you are an "experienced" (older) lifter with decreased recovery abilities (we all ain't as young as we used to be), this type of split often is useful for staying healthy due to the increased recovery time per body part. The kids might not think it's important, but your tendons might.

    There are so many variations of splits that I won't even attempt to detail all the possibilities. If you follow the advice in this post, by the time you need a multiple day split, you'll know your body, your goals, and have a pretty good idea of what you want to do.


    Final Thoughts:

    I believe it's a logical notion to start with a full body routine, and begin splitting only when you feel the need to increase your recovery or increase your volume. If you stick with the concept that you're trying to hit a muscle as often as you are able while still recovering adequately, and let that be your guide, you'll do okay.

    Hopefully, this gives some food for thought to help you decide what type of routine you should use. Ultimately, however, it's worth saying that you can do fine with any well-designed program even if you begin with a split routine right from the beginning.



    Repost from my thread in the Exercises Section...it's more applicable here.

    I do 3 day splits
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  9. #669
    Registered User lukster81's Avatar
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    When did U switch to a split from the full body?
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  10. #670
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    I feel like I burn way more calories with a full body, and also more simple to be consistent with.
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  11. #671
    Registered User shivam2691's Avatar
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    I am doing regular 2 muscles a day 6 days a week program from last 3 months. Hitting every muscle twice and I'm really struggling even lift a beginner weight. I am 5.7 ft, 75 kg (165 lbs), 27 yo and i can't bench, sqaut or OH press my body weight. I need to know what program should i follow to build good amount of strength. I have never seen any newbie gains rolling in.

    My current lifts are as follows:

    1. Bench press 60 kg (132 lbs) 3X8-9
    2. Squat 50 Kg (110 lbs) 3X8-9 with a pinching sensation in the hip joint from the front part of left thigh
    3. Over head press 40 Kg (88lbs) 3X5-7
    4. Deadlift 90 Kg (198 lbs) 3X8-9

    What program should i follow and incorporate a bit of cross fit + cardio to gain muscle and lose fat simultaneously as I have 23% Body fat.


    I plan to do this

    Day 1 5X5
    Day 2 Bicep+Tricep+abs
    Day 3 5X5
    Day 4 Shoulders+ cardio
    Day 5 5X5
    Day 6 Cross fit + incline/decline chest, pull ups/pushups, lower back exercise.
    Day 7 rest and repeat.

    Eating 150 gm protein a day while following this kinda program.. Do you think these extra days can hamper my
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  12. #672
    Registered User seally4's Avatar
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    True, but also you could also train the body part that is least sore if you are stuck on which body part to work on next if you do the multiple splits workout schedule
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  13. #673
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    Personally I prefer full body routines... stopping for some reasons make me feel cozy at times.
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